Ingredients:

• 1 cup rolled oats

• 1/4 cup whole wheat flour (or oat flour for a gluten-free version)

• 1/4 cup brown sugar substitute (like Stevia or Monk Fruit Sweetener)

• 1/4 teaspoon baking soda

• 1/4 teaspoon cinnamon

• Pinch of salt

• 1/4 cup unsweetened applesauce (to replace butter/oil)

• 1 egg white (or flax egg for a vegan version)

• 1 teaspoon vanilla extract

• 1 tablespoon unsweetened almond milk (or any milk of choice)

• 1/4 cup chopped walnuts or raisins (optional)

Total Calories Per Cookie (if the recipe makes 12 cookies):

• Without walnuts/raisins: ~26 calories per cookie

• With walnuts/raisins: ~30.25 calories per cookie

Instructions:

1. Preheat oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. Mix dry ingredients: In a large bowl, combine the rolled oats, whole wheat flour, brown sugar substitute, baking soda, cinnamon, and salt. Stir to combine.

3. Add wet ingredients: In a separate bowl, whisk together the applesauce, egg white, vanilla extract, and almond milk.

4. Combine wet and dry ingredients: Pour the wet ingredients into the dry ingredients and stir until combined. If you’re adding walnuts or raisins, fold them into the dough.

5. Shape the dough: Scoop out about a tablespoon of dough and roll it into a ball. Flatten each ball into a cookie shape with your fingers or the back of a spoon.

6. Bake: Place the cookies on the prepared baking sheet and bake for 10-12 minutes, or until the edges are golden and crispy.

7. Cool and enjoy: Let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely. Enjoy your crispy, healthier oatmeal brown sugar cookies!

Tips:

• For a lower-calorie version, skip the nuts or raisins and keep the cookies simple!

• For added flavor, you can sprinkle a little cinnamon or sea salt on top before baking.

• If you prefer a chewier texture, reduce the baking time by a couple of minutes.

These cookies are a great guilt-free treat to satisfy your sweet tooth while staying on track with your health goals! 😋💚

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Ingredients:

• 1 cup sweet corn kernels (fresh or frozen)

• 2 cups low-fat milk (or any milk of choice)

• 1 tablespoon cornstarch

• 1 teaspoon butter (optional for richness)

• 2 spring onions, finely chopped

• 1/4 teaspoon white pepper (optional)

• 1/4 teaspoon salt (adjust to taste)

• Water (optional, if you prefer a thinner consistency)

Total Calories: Without butter: ~359 calories, With butter: ~393 calories

Instructions:

1. Prepare the corn base: In a medium-sized pot, add the sweet corn and 1.5 cups of water (or more, depending on how thin you prefer the soup). Bring to a boil, then reduce to a simmer for 5-7 minutes until the corn is soft and tender.

2. Blend the corn: Use an immersion blender or a regular blender to blend the corn until smooth, leaving a few small chunks for texture (if desired). If you prefer a smoother soup, blend it until completely smooth.

3. Make the thickening mixture: In a small bowl, dissolve the cornstarch in 1/4 cup of cold milk to create a slurry.

4. Combine and cook: Add the remaining milk to the blended corn mixture and bring it to a simmer over medium heat. Slowly pour in the cornstarch slurry while stirring continuously to avoid clumps. Keep stirring until the soup thickens, about 2-3 minutes.

5. Add butter and season: Stir in the butter (optional) for a touch of richness and season with white pepper and salt to taste.

6. Garnish: Ladle the soup into bowls and garnish with the chopped spring onions.

Tips:

• For an extra boost of protein, you can add a few tablespoons of cooked shredded chicken or tofu.

• If you want a lower-fat version, skip the butter and use a non-dairy milk like almond or oat milk.

• Adjust the thickness by adding more milk or water if needed.

This Cream of Corn Soup is a perfect, light dish that’s full of flavour, easily digestible, and can be enjoyed any time you’re craving something comforting but light! 🍲😊

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• 1/2 cup rolled oats

• 1/2 cup unsweetened almond milk (or skim milk)

• 1 tablespoon chia seeds

• 1 teaspoon cocoa powder

• 1 teaspoon natural honey (or to taste)

• 1/4 cup fresh blueberries

• 1/4 cup fresh raspberries

• Ice cubes (optional, for a thicker consistency)

Total Calories: ~285 calories

Instructions:

1. Mix the base: In a mason jar or a small container, combine the rolled oats, almond milk, chia seeds, cocoa powder, and honey. Stir until well mixed.

2. Add the berries: Gently fold in the blueberries and raspberries. You can leave some on top for extra aesthetic appeal or blend them in for a sweeter flavor.

3. Refrigerate overnight: Seal the jar or container and place it in the fridge overnight (or for at least 4 hours). The oats will absorb the liquid and soften to a creamy, pudding-like consistency.

4. Serve: In the morning, give it a quick stir. If you like a thicker texture, add a few ice cubes or a splash more milk. Enjoy right from the jar or transfer it to a bowl!

Tips:

• You can swap out the berries for other fruits like strawberries or blackberries.

• For an extra crunch, add some sliced almonds or walnuts on top before serving.

• If you prefer sweeter oats, you can add a little more honey or stevia to taste.

This recipe is a delicious, guilt-free way to start your day while staying on track with your health goals! Enjoy! 😊

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